Dolphin Pose
Ardha Pincha MayurasanaA forearm-supported inverted V. Builds the shoulder and serratus strength that headstand and forearm stand require, without the balance demand.
- 01Start on hands and knees, then lower onto the forearms with the elbows directly under the shoulders.
- 02Keep the forearms parallel, or use a strap around the upper arms to stop the elbows sliding wide.
- 03Tuck the toes and lift the hips up and back into an inverted V.
- 04Press the forearms down, draw the shoulders away from the ears and let the head hang free.
- 05Hold five to ten breaths, bending the knees as much as needed to keep the spine long.
- 01Elbows shoulder-width — a strap keeps them honest.
- 02Press the forearms into the mat to lift the shoulders.
- 03Bend the knees so the hips can go back and up.
- 01Letting the elbows slide wider than the shoulders, which collapses the shoulder girdle and kills the strength work.
- 02Forcing straight legs, which rounds the spine and pulls the hips forward.
- 03Sinking the head and neck toward the floor, which loads the neck instead of the shoulders.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.